Leaky Gut
Amathumbu avuzayo yimeko yonyango kudala izikhewu / ukuvuleka kuludwe lwamathumbu . Amathumbu anendima ebalulekileyo ekukhuseleni umzimba kwiibhaktheriya eziyingozi kunye neetyhefu. I-gastrointestinal okanye i-GI tract yi-tube yezitho ezidibeneyo. Ziquka:
I-Esophagus
Isisu
Amathumbu amancinci kunye amakhulu
I-Enzymes esiswini kunye namathumbu amancinci ayetyisa kwaye aphule izondlo kukutya nakwiziselo umzimba usebenzisa amandla, ukukhula kunye nokulungiswa. Nazi imingxunya esezindongeni evumela amanzi nezakhamzimba ukuba zingene kwigazi ngelixa izinto eziyityhefu/eziyingozi zigcinwa ngaphakathi. I izivulo ziqala ukwanda ngamathumbu avuzayo kwaye zivumele amasuntswana okutya, iibhaktheriya, kunye neetyhefu ukuba zingene ngokuthe ngqo egazini. .
IMicrobiota
Kukho uluhlu olubanzi lweebhaktiriya ezaziwa njenge ithumbu elincinci . Ezi bhaktheriya zinceda ekucoleni ukutya, zikhusele iindonga, kwaye zixhase ukusebenza komzimba. Uphando lufumene ukuba ukungalingani emathunjini e-microbiota kunokubangela ukuphendula komzimba. Impendulo ibangela ukudumba kunye namathuba aphezulu okuba ukunyuka kwamathumbu emathumbu okanye IP.
Uhudo
Ukutyunjwa
Gesi
Ukuqhawula
Imiba yesondlo
Amajoni omzimba angalunganga
Intloko
Inkohlakalo yengqondo
Ukulahleka kwememori
Ukukhathala
Ukuqhekeka kwezikhumba
Ukuphazamiseka kweMicrobiota
Imiba eyahlukeneyo yomngcipheko inokuphazamisa i-gut microbiota kwaye ibe negalelo. Imizekelo ibandakanya:
Ukubuyiselwa kwamathumbu
Ukuphilisa amathumbu avuzayo kubandakanya ukwenza utshintsho lokutya kwaye ukususa ukutya okubonwa ngumzimba njengenetyhefu
Ukuqhuba rhoqo
Ukulala ngendlela efanelekileyo
Ukunciphisa uxinzelelo
Ukuphepha ukusetyenziswa kwee-antibiotics
Yeka ukutshaya
Ukongeza iiprobiotic ukonyusa i-gut gut bacteria
Ukutya ukutya okunotye kwifayibha ye-prebiotic
Gwema iswekile kunye nezinto ezithandekayo
Isebe lezempilo liyakuqonda oko I-leaky gut syndrome inxibelelene nezinye iimeko zempilo ezingapheliyo . Lo mba unokuvavanywa kwaye ulungiswe, ukunceda iingcali ukuba zibambe izifo kwangoko kwaye zicothise ukuqhubeka.
by UGqr Alex Jimenez Chiropractic , I-Gastro Health Intestinal , I-Gut ne-Intestinal Health , impilo , Leaky Gut , isondlo , ulungiso , Unyango , iivithamini , Ukuphila
intshayelelo
The nqaku yangaphambili wathetha malunga nendlela i-photobiomodulation okanye unyango lwe-laser ephantsi lunokunceda ngayo ukuphucula i-gut microbiome. Inqaku lanamhlanje linika ujongo olunzulu malunga nendlela i-photobiomics enokubonelela ngayo amandla onyango emathunjini. Xa kufikwa emathunjini, umntu kufuneka ayikhathalele. Ukubonelela ngokutya okunempilo, okunesondlo ukondla iibhaktheriya ezilungileyo kuya kubonelela ngeziphumo ezibalaseleyo njengamandla amaninzi imini yonke, ukuziva ugcwele, ukuncipha komzimba, kunye nokusebenza kwengqondo enempilo. Ngokutya oku kutya kunesondlo, umzimba unokuziva ulungile; nangona kunjalo, xa iibhaktheriya ezinobungozi zidlala kwaye ziqala ukuhlasela amathumbu, kubangela ukuba i-gut microbiome ibe nazo zonke iintlobo zeengxaki ezinokujika zibe yintlungu engapheliyo. Ezinye zezigulo zinokuvuza amathumbu, i-IBS, kunye nokudumba, ukukhankanya ezimbalwa. Xa ezi pathogens ziyingozi zichaphazela amathumbu, zinokubangela ukuba umzimba ungasebenzi kakuhle kwaye unciphise amandla omntu okuhamba kubomi bakhe bemihla ngemihla.
I-Photobiomodulation isebenza kunye neThumbu
Ke i-photobiomodulation isebenza njani kunye ne-gut microbiota? Izifundo zophando zibonisa ukuba xa i-photobiomics isetyenziswa emathunjini, i-laser wavelength ephantsi inokunceda ukulungelelanisa okwenzekayo kumathumbu kunye nokugcina ukuhlukahluka kwi-gut microbiota. Inokugcina imveliso enempilo ye-metabolites ebalulekileyo, kwaye ukuhlukahluka kunokunceda amathumbu ekufumaneni iibhaktheriya ezininzi ezinobungozi ekubangeleni ingxaki enkulu emathunjini. Ayisiyiyo loo nto kuphela, kodwa unyango lwe-photobiomodulation oluchaphazela amathumbu, ngokuthe ngqo nangokungathanga ngqo, lunika ukulinganisa kwewotshi ye-circadian evela kwingqondo. Kuba ingqondo kunye namathumbu zidityaniswe nengqondo enika imiqondiso kwi-gut microbiota ukulawula nokuvelisa i-metabolites yebhaktiriya.
UQhagamshelwano lweBrain-Gut
Uqhagamshelo lwengqondo kunye namathumbu lunxibelelwano oluhambelanayo phakathi kwengqondo kunye namathumbu. Izifundo zibonisa ukuba amathumbu kunye noxhulumaniso lwengqondo luqinisekisa ukugcinwa okufanelekileyo kwe-homeostasis yesisu kwaye kuneempembelelo ezininzi kwizinto ezikhuthazayo kunye nemisebenzi yokuqonda emzimbeni. Xa ukuvuvukala kuza kudlala emathunjini; nangona kunjalo, inokuchaphazela amathumbu ukuba angasebenzi kakuhle kwaye aphazamise izibonakaliso ezifumana kwingqondo kwaye ngokufanayo. Xa kukho ukuphazamiseka kwiyantlukwano yebhaktiriya emathunjini, inokunciphisa isigqi sobuchopho se-circadian. Ukuphazamiseka kweyantlukwano yebhaktiriya yamathumbu kunokunciphisa ukufunxa kwevithamin D kwindlela yesisu, kubangele ukudumba kunye nokunyusa iziphumo zepropathi ye-autoimmune efunyanwa ngumzimba.
I-Vitamin D kunye ne-Photobiomics
Izifundo zibonise ukuba i-vitamin D idlala indima ebalulekileyo kwimpilo yethambo kunye nokulawula ukuvutha kwesisu. Oku kukhulu kuba ivithamin D ineempawu ezichasayo kwaye inokuthomalalisa iziphumo zesifo sikaCrohn, isifo sokuqaqamba kwamathumbu, kunye ne-IBD okanye ukudumba kwamathumbu.iingxaki. IVithamin D ineepropathi ezininzi eziluncedo kuba inokunceda ekuphuculeni amajoni omzimba kwaye ineempawu ezichasayo. Nabani na othatha i-vitamin D kwifomu yokuncedisa okanye ifom yokutya njengenxalenye yesithethe sabo semihla ngemihla baya kuqaphela ukuba banamandla amaninzi kwinkqubo yabo kwaye bazive belungile jikelele. Kungenxa yokuba i-vitamin D inokuguqula ingqibelelo yeseli ye-epithelial emathunjini kwaye yandise ukubunjwa kunye nokuphendula komzimba kwi-gut microbiome. Nini ivithamin D kunye nefotobiomics zidityanisiwe, inokubuyisela i-vitamin D receptors emathunjini kwaye ibangele ukuphuculwa kokugonywa komzimba kunye nempilo yamathambo kwaye ithobe iziphumo ezivuthayo ezibangela ingozi emzimbeni.
Indawo yeVagus
Enye into ekhethekileyo yokuba i-photobiomodulation inokunceda kukuba inokuphucula i-vagus nerves ephantsi engqondweni. Kuba ingqondo kunye namathumbu ziqhagamshelwe, ibonisa ukuba i-photobiomics inokunceda ingqondo ngokunciphisa ii-receptors zokudumba eziphazamisa unxibelelwano lwengqondo-amathumbu kwaye zibangele iingxaki emzimbeni. I-vagus nerve yinxalenye yolu qhagamshelwano njengoko ithumela ulwazi emva naphambili ukusuka kwingqondo ukuya emathunjini. Izifundo zibonisa ukuba i-vagus nerve imelwe njengeyona nto iphambili yenkqubo ye-nervous parasympathetic. Oku kuthetha ukuba i-vagus nerve inokongamela imisebenzi emininzi ebalulekileyo yomzimba, kubandakanya ukuthumela ulwazi phakathi kwengqondo kunye namathumbu. Akunjalo kuphela, kodwa i-vagus nerve imele ikhonkco elibalulekileyo kwiimpendulo ze-neurological and inflammatory kumzimba. Xa ukuvuvukala kuchaphazela amathumbu kunye ne-vagus nerves, kunokuphazamisa izibonakaliso eziya kwingqondo, okubangela ukuba ukuvuvukala kube kubi kwaye kwenzakalise umzimba. Unyango olufana ne-photobiomodulation lunokujolisa kwi-vagus nerve kwaye luncede ukonyusa ithoni ye-vagal emzimbeni kunye nokuthintela ukuveliswa kwe-cytokine.
I-4 R's
Xa umzimba uchaphazeleka kukudumba, nyanga imifuno inokunceda umzimba uzive ngcono kwaye uqalise ukuchacha. Ngonyango lwe-photobiomodulation kunye nokutya kwendalo okunenzuzo emathunjini kunokuzisa ulungelelwaniso lwendlela yokuphila enempilo emntwini. Ukwenzela amathumbu angcono, oogqirha baye bacebisa i-4 yempilo yamathumbu .
Eyokuqala R: Susa
SUSA – Ukususa ukutya ukuba umntu abe novelwano lokutya okanye alejiyo angakwaziyo ukukunceda uthobe ifuthe lokudumba emathunjini. Oku kunokuba kukutya okuqhelekileyo okufana nobisi kunye nengqolowa okanye ukutya okugayiweyo okunamafutha aphezulu kunye neeswekile ezongeziweyo.
Owesibini R: Faka endaweni
YETSHE endaweni yayo – Ngokutshintsha ukutya okusele kulungisiwe ngokutya okunempilo, okunesondlo okufakwe ngetshokhwe kunye neevithamini eziyimfuneko kunye neeminerali kunokunika umzimba amandla angakumbi kwaye kubeke umntu kwimeko entle. Ke, ukunceda amathumbu ukuvelisa ii-enzymes ezininzi zokwetyisa ukutya okunesondlo.
Owesithathu R: Hlaziya kwakhona
HLAZIYA KWAKHONA -Ukongeza i-prebiotics kunye neprobiotics kwinkqubo yakho yokubuyisela inokunceda ukuphucula ibhaktheriya enenzuzo emathunjini. Ukutya okuvundisiweyo yindlela entle yokufumana iiprobiotics eziyimfuneko kunye ne-prebiotics emathunjini.
Owesine R: Lungisa
UKULUNGISA – Ukutya ukutya okuthile okunokunceda ukulungisa i-gut lining kwi-gut microbiota kuqinisekisa ukuba ukudumba akuyi kugqabhuka ngenxa yoxinzelelo lwamathumbu. Ukongeza ukutya okuvundisiweyo, i-butyric acid, i-L-glutamine, kunye ne-aloe vera ekutyeni komntu yeyona nto ibalaseleyo ekulungiseni amathumbu.
isiphelo
Ngokubanzi, impilo yamathumbu ibalulekile kumzimba womntu njengoko inceda umzimba usebenze ngokufanelekileyo. Ngoncedo lwe-photobiomodulation, inokunceda inkqubo yokubuyisela. Kuba iifotobiomics zisabonelela ngeziphumo ezigqwesileyo zokunyanga abaguli abanokudumba, kuyafuneka ukudibanisa ngokupheleleyo, ukutya okunesondlo kunye nezongezo ezifanelekileyo kubomi bemihla ngemihla ukuze umzimba ungabi nazigulo ezithile ezifana nokudumba. Le ndibaniselwano entsha ivule iingcango kwiindlela ezininzi ezintsha zonyango olusebenzayo lokuvuvukala kunye nokuphucula impilo yomzimba kunye nokuphila kakuhle.
Iingxelo:
Breit, Sigrid, et al. "I-Vagus Nerve njengeModyuli ye-Brain-Gut Axis kwi-Psychiatric and Inflammatory Disorders." Frontiers kwi-Psychiatry , Frontiers Media SA, nge-13 kaMatshi 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/ .
Carabotti, Marilia, et al. "IGut-Brain Axis: Unxibelelwano phakathi kwe-Enteric Microbiota, Central and Enteric Nervous Systems." Annals of Gastroenterology , i-Hellenic Society ye-Gastroenterology, ngo-2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/ .
Craig, Ian. "I-4 R's yeMpilo yeThumbu." Iziko leZondlo , 28 Meyi 2018, thenutritionalinstitute.com/resources/blog/292-the-4-rs-of-gut-health .
Silverman, uRobert G. "I-Photobiomics: Ukujonga kwikamva leLaser eDityanisiweyo kunye noNyango lweSondlo." I-Chiropractic Economics , 5 Oktobha 2021, www.chiroeco.com/photobiomics/ .
Tabatabaeizadeh, Seyed-Amir, et al. "Vitamin D, IGut Microbiome kunye neSifo seThumba esineTyhefu." Ijenali yoPhando kwiNzululwazi yezoNyango: Ijenali esemthethweni yeYunivesithi yase-Isfahan yeSayensi yezoNyango , Medknow Publications & Media Pvt Ltd, 23 Aug. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6116667/ .
isikhanyeli
by UGqr Alex Jimenez Chiropractic , LweMpilo , I-Gastro Health Intestinal , I-Gut ne-Intestinal Health , impilo , Leaky Gut , ulungiso , Unyango , Ukuphila
intshayelelo
Umzimba unemisebenzi eyahlukeneyo esebenza ngaxeshanye ukuqinisekisa ukuba usebenza ngokuchanekileyo. Ukusuka kwinkqubo ye-musculoskeletal yonke indlela ukuya kwinkqubo ye-endocrine, umzimba unebhaktheriya elungileyo ebangela ukuba inkqubo nganye isebenze njengoko kufanelekile. Nangona kunjalo, ngamanye amaxesha ukulimala okanye i-autoimmune factor iza kudlala xa ichaphazela umzimba, ibangela ukuba umntu azive intlungu okanye angasebenzi kakuhle. Uninzi lwamayeza kunye nonyango lunokunceda umzimba ngokuthoba iziphumo ezinobungozi ezibangela iingxaki ezahlukeneyo ezifana nokudumba, i-IBS, amathumbu avuzayo, nokunye okuninzi. Olunye unyango oluye lwasetyenziswa ngoogqirha ukunceda izigulana yifotobiomodulation okanye unyango olusezantsi lwelaser.
Ukuchazwa kwe-Photobiomodulation
Unyango lwe-laser ephantsi okanye i-photobiomodulation kuxa umzimba ubonakaliswe kwi-laser ebandayo kwindawo echaphazelekayo. I-laser wavelength ijolise kwindawo ngesikhumba ukuya kwi-mitochondrial. Izifundo zibonise ukuba i-photobiomodulation mechanics inokunceda umzimba kwinqanaba le-molecular, i-cellular, kunye ne-tissue-based ebangela ukukhululeka konyango. Xa ibonakaliswe ngonyango, i-laser wavelength inokunceda ukunika indawo eyonzakeleyo yokuphumla komzimba onokuhlala iiyure ukuya kwiinyanga ngonyango oluqhelekileyo.
I-Photobiomodulation Benefits
Olunye uphononongo olufunyenweyo ukuba i-photobiomodulation inokuphilisa kwaye ivuselelee izicubu zomzimba, ngaloo ndlela ithomalalisa iintlungu kunye nokudumba, okubangela ukuba i-microbiome iguquke emzimbeni. Uphononongo lukwakhankanya ukuba i-photobiomics inokuchaphazela ngokungathanga ngqo i-microbiome kwaye ibangele iibhaktheriya ezinobungozi okanye ukuvuvukala kume, kubangele ukuba umzimba uqalise amajoni omzimba. Olunye uphononongo lude lwafumanisa ukuba nangona i-photobiomodulation yamkelwe ngokubanzi ukunyanga iintlungu ezisezantsi, inokusebenza kakhulu xa imodareyitha i-gut microbiome. Oku kuthetha ukuba xa i-photobiomodulation kunye nonyango lwesondlo ludityanisiwe, lunokunceda ukunyanga imiba yamathumbu, ithoni ephantsi ye-vagal, kunye nokuzimela komzimba emzimbeni.
Inkqubo yamathumbu
I-gut microbiome yenye yeebhayom ezibalulekileyo emzimbeni ezidlala indima enkulu. I-gut microbiota inokunceda umzimba ngaphakathi ngokulawula imetabolism yayo kunye nokuzikhusela kwiintsholongwane ezinobungozi; ngoko ke, i-gut flora esempilweni inoxanduva ikakhulu kwimpilo yomntu jikelele. Izifundo zibonise ukuba i-gut microbiota iquka iiphyla ezimbini ezibalulekileyo, eziBacteroidetes kunye neFirmicutes. Uphononongo lukwakhankanya ukuba i-microbiome eqhelekileyo yamathumbu inokunceda ukugcina ingqibelelo yesithintelo se-gut mucosal barrier, i-immunomodulation, kunye ne-metabolize xenobiotics.
IMicrobiome yeThumbu
Ekubeni i-gut microbiome iqinisekisa ukuba umzimba usempilweni, ngamanye amaxesha iintsholongwane ezingafunekiyo zinokuchaphazela amathumbu, ziphazamise umzimba. Izifundo zibonisa ukuba i-gut microbiota inokuqinisekisa i-homeostasis ngelixa iqonda i-epitopes yebhaktheriya kwi-epithelial yamathumbu kunye neeseli ze-immune mucosal. Kodwa xa iintsholongwane eziyingozi zingena emathunjini, nokuba kukungakhathali kokutya okanye izinto ezizimelayo, amathumbu athatha umthwalo onzima, obangela ukuba umzimba ungaziva kakuhle. Ezi zinto zinokubangela ukudumba komzimba, amathumbu avuzayo, okanye i-IBS, ngaloo ndlela zenza umntu azive iintlungu ukuba ayinyangwa, ibangela iingxaki ezingakumbi.
isiphelo
Ngokubanzi, oogqirha abasebenzisa i-photobiomodulation emathunjini kunenzuzo kwimpilo yonke yomzimba. I-photobiomics ibonakalise iziphumo ezingaqhelekanga zonyango ngokujolisa kwindawo evuthayo kunye nokuphucula indawo ngokuphakamisa amajoni omzimba ukulwa nokuvuvukala kunye nokunciphisa umonakalo wodonga lwesisu. Ngokusebenzisa i-photobiomodulation kunye nonyango lokutya lwendalo kunye, umzimba unokuphila ngokukhawuleza kwaye ufezekise impilo yonke.
Iingxelo:
Hamblin, uMichael R. "I-Photobiomodulation okanye i-Low-Level Laser Therapy." Ijenali yeBiophotonics , ILayibrari yeSizwe yezeMithi yase-US, ngoDisemba 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5215795/ .
Jandhyala, Sai Manasa, et al. "Indima yeMicrobiota eqhelekileyo yeGut." Ijenali yehlabathi ye-Gastroenterology , Ilayibrari yeSizwe yezeMithi yase-US, nge-7 ka-Agasti 2015, yentshutshiso.ncbi.nlm.nih.gov/26269668/ .
ULiebert, uAnn, kunye nabanye. "'Iifotobiomics': Ngaba ukukhanya, kubandakanywa neFotobiomodulation, ukuguqula iMicrobiome?" Photobiomodulation, Photomedicine, kunye noTyando lweLaser , uMary Ann Liebert, Inc., Abapapashi, ngoNovemba 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6859693/ .
Sekirov, Inna, et al. "I-Gut Microbiota kwiMpilo kunye neSifo." UPhononongo lweMizimba , ILayibrari yeSizwe yezeMithi yase-US, nge-9 Julayi 2010, yentshutshiso.ncbi.nlm.nih.gov/20664075/ .
Silverman, uRobert G. "I-Photobiomics: Ukujonga kwikamva leLaser eDityanisiweyo kunye noNyango lweSondlo." I-Chiropractic Economics , 5 Oktobha 2021, www.chiroeco.com/photobiomics/ .
isikhanyeli
by UGqr Alex Jimenez Leaky Gut
Abantu abaninzi abanesifo seswekile baqaphele kakhulu ngempilo yabo, ngenxa yesi sizathu, bahlala bekhangela iindlela zokuphatha isifo seswekile ngokufanelekileyo. Nangona kunjalo, banokwenza njani umahluko ukuba abasiqondi nesifo abaphethwe siso ngoku? Ezinye izinto kucingelwa ukuba zibangela oku kwaye ziyenze ibe mandundu ngakumbi.
Amathumbu avuzayo sesinye sezo zigulo; Abanye bacinga ukuba ngaphandle kwamathumbu avuzayo, awukwazi ukuba nesifo seswekile se-2. Ayinakubanga nje isifo seswekile, kodwa inokwenza ibe mandundu ngakumbi.
Yintoni iLeaky Gut?
Amathumbu avuzayo angabizwa ngokuba “yi-intestinal hyperpermeability”. Ngamagama alula, kuthetha ukuba i-toxins emathunjini akho inokudlula emathunjini kwaye ivuze emzimbeni wakho uphela. Njengoko kulindelekile, oku kubangela iingxaki ezininzi zonyango.
Ngokusisiseko, amathumbu avuzayo ayenzeka xa umthambo wakho wokugaya ubuthathaka kukutya okungalunganga, phakathi kwezinye izinto. Amathumbu agugile kwaye ngoku ayancipha. "Iibhaktheriya ezilungileyo" ezikunceda ekwaphuleni ukutya kwakho kunye nokuphelisa i-toxins ayiphumi. Amathumbu avuzayo avumela ityhefu ukuba ihlale emzimbeni ebekufanele ukuba ikhutshwe ngokukhawuleza, ibangela iimpawu ezinje:
Ukudumba (ngamanye amaxesha kunzima)
Isifo sokukrala kwamathumbu (Crohn kunye ne-ulcerative colitis)
I-irritable bowel syndrome
Ukutya kokutya
Ukukhathala okungapheliyo
hepatitis
Pancreatitis
Arthritis
Uhudo
intlungu Joint
Ukugqithisa isikhumba
Diabetes
AIDS
Ngoluhlu olude kangaka lweemeko ezinxulumene namathumbu akho avuzayo, unokuqala ukucinga ukuba sisifo esikhulu okanye into ethile. Ungakhathazeki, akunjalo. Nangona inegalelo okanye ibangela izinto ezimdaka ngaphakathi emzimbeni wakho, iyathinteleka kwaye inokubuyiselwa umva. Abanye abachwephesha bade bakholelwe ukuba unokusibuyisela umva isifo esiqatha nesingapheliyo (esifana nesifo seswekile) ngokuthintela amathumbu avuzayo.
Awuzukufumanisa okuninzi malunga namathumbu avuzayo koogqirha abaqhelekileyo. Oogqirha abaninzi abakayivavanyi le nto okwangoku. Ingumnqa kuninzi lweengcali zonyango. ULinda A. Lee, MD, ugqirha we-gastroenterologist kuJohn Hopkins Integrative Medicine kunye neZiko leDigestive uthi "Asiyiqondi into enhle, kodwa siyazi ukuba ikhona." Uyaqhuba. "Ngokungabikho kobungqina, asazi ... loluphi unyango olunokujongana ngqo nalo."
Ezinye iingcali, ezifana noDonald Kirby, MD, zibhekisela kumathumbu avuzayo "njengendawo engwevu kakhulu". Ngokwayo kukuxilongwa kwesifo, oko kuthetha ukuba uphando oluninzi kufuneka lwenziwe, kwaye ukuxilongwa komntu ngamnye kufuneka kwenziwe. Kuthetha ukuthini kanye oko? Ngokuqhelekileyo kuthetha ukuba ingcambu yamathumbu avuzayo inokuba naliphi na inani lezinto, ngoko ufuna ukufumanisa unobangela. Kweli nqaku, makhe sijonge ezinye zezi zixhokonxa.
Yintoni Ebangela Ukuvuza Kwamathumbu?
Ukuphinda-phinda, akukho sizathu sibambekayo ngenxa yokunqongophala kophando olwenziwe. Nangona kunjalo, kukho inani lezinto ezinokubangela ukuba amathumbu akho abe buthathaka, angasebenzi, kwaye avuze ekuvunyelwene ngawo. Ezi ziquka:
Ukusetyenziswa kotywala ngokugqithisileyo (okunokucaphukisa udonga lwamathumbu)
Ukutya okungalunganga (siza kuthetha ngale nto ngakumbi)
Chemotherapy
Abanyolukile
istres
Antibiotics
Iyeza lehomoni elimiselweyo
Umyalelo we-corticosteroids (njenge-hydrocortisone)
Ukunqongophala kwe-enzyme (njengokunganyangeki kwe-lactose)
Zityhefu zinyithi
I-Aspirin, ibuprofen, kunye nezinye iziyobisi ezichasayo
I-Chemotherapy kunye nonyango lwemitha
Amathumbu akho anomsebenzi omkhulu onzima ekufuneka wenziwe. Ayifuni nje ukwetyiswa kunye nokuyiqhekeza ibe izondlo zokondla umzimba wakho, ukongeza, kufuneka ikukhusele kwiityhefu ezinokuthi zibeke kwigazi lakho kunye nenkunkuma. Olu xanduva lunzima lugunyazisa ukuba sikhathalele amathumbu ethu. Ngelishwa, uninzi lwabantu namhlanje alunikezeli nokucinga okwesibini.
Ukutya kwakho okuqhelekileyo kwaseMelika kuzaliswe ziziselo ezithambileyo ezineswekile, umgubo omhlophe, kunye nokutya okunobuchwepheshe obuphezulu, okunefayibha ephantsi. Oku kukhokelela kumathumbu angekho mpilweni apho iintsholongwane zingenamsebenzi kwaye zibuthathaka ngelixa iintsholongwane zikhula kwaye zonzakalise amathumbu akho. Iindonga zamathumbu akho ziqala ukungahoywa xa umonakalo unzima kakhulu. Ziyakwazi ukungena kwaye ziqale ukuvumela i-toxins kunye nenkunkuma, ke leyo ibijongwe ukuba ihlale kanye egazini lakho.
Ezinye zezo zinto zikolu luhlu lungentla, ezifana notywala kunye neyeza kunye namayeza angaphezulu kwe-counter-the-counter, nazo zinefuthe elibi kwi-flora yangaphakathi yamathumbu akho. Unzima ukulwa nezinto ezidlulayo kunye nokugaya ukutya kwakho ukuba iibhaktheriya ezilungileyo zibulawa emathunjini akho. Amathumbu akho anokuqala ukuvuza kwaye angabikho mpilweni njengoko iibhaktheriya ezilungileyo zenza indlela yebhaktheriya.
Iqhagamshelwe Njani Njani iGut elivuzayo kwisifo seswekile?
Ukubonelela ngezona ndaba ezothusayo kuqala: uphononongo olutsha lucebisa ukuba unokuba ne-genetic predispositions kwisifo seswekile emhlabeni, nangona kunjalo awusoze wosulelwa sisifo seswekile ngaphandle kokuba unesisu esivuzayo. Oku kuthetha (ukuba olu phononongo luchanekile) kwabo banesifo seswekile, ngoko sele unamathumbu avuzayo.
Elona khonkco likhulu phakathi kwemigraines, amathumbu avuzayo kunye nesifo seswekile kukudumba. Ukuvuvukala kubandakanyeka ekuphuhliseni uhlobo lwe-2 yeswekile. Enyanisweni, ezininzi iingxaki ezinxulumene nokuvuvukala ezifana:
Izifo zePeriodontal
Stroke
Isifo sentliziyo
Ukuxhatshazwa kwe-insulin kunye nohlobo lwe-2 yeswekile
Xa i-toxins ivuza emathunjini akho nakwigazi lakho, oku kubangela impendulo yokuzivikela emzimbeni womntu. Iiseli ezithobekileyo ezithunyelwa ngumzimba wakho zenza konke okusemandleni azo ukususa i-toxins kunye neebhaktheriya ekubangeleni umonakalo kunokuba ukuvuvukala kunokubangela. Ngelishwa, yiloo nto kanye eyenzekayo. Umlo ochasene neentsholongwane olwelwa sisistim somzimba wakho sokuzikhusela ubangela ukudumba okuninzi.
Ukudumba okuqhubekayo okungaqhelekanga (okufana noko kubangelwa ngamathumbu avuzayo) kutshintsha amanqanaba akho endalo e-insulini kunye nezenzo, okunegalelo kwisifo seswekile. Ekugqibeleni ubumba, xa umzimba wakho uqalisa ukungakhathali kwi-insulin. Uyakwazi ukubona umjikelo apha. Ukudumba ngakumbi. Okukhona ukuvuvukala, ukuxhathisa kwe-insulin. Ukuba wongeza ukuba ngaphezulu kwamathumbu avuzayo ngokuqhubekayo akukho kude.
Ukudumba okubangela ukuxhathisa kwe-insulin kuye kwaqatshelwa nguMario Kratz, Ph.D., kwiimvavanyo ezibandakanya iimpuku nazo. Ezinye iimpuku zazityebile, nto leyo eyayibangela ukudumba okungapheliyo. Ukumelana ne-insulin kwaphuhliswa ziimpuku ezinolu kudumba. Oku kushiye umbuzo: ingaba kukudumba, okanye Ngaba amanqatha abangela ukuxhathisa kwe-insulin? Ukuphendula lo mbuzo, izazinzulu ziye zazalisa iimpuku ezazingenawo amandla okuvelisa iimpendulo ezithile ze-immune ezibangela ukudumba. Emva koko batya. Waba yintoni umphumo? Ezi mpuku bezingenako ukumelana ne-insulin. Ithetha ntoni le nto? Ngokuqhelekileyo kuthetha ukuba ukunganyangeki kwe-insulin kufike ekudumbeni, hayi kwiiseli ezinamafutha ngokwazo. Oku kuyawaxhasa amabango omphandi okuba isifo seswekile sibangelwa kukudumba okubangelwa kukuvuza kwamathumbu.
Olunye uvavanyo olwenziwe kwiimpuku ngo-2012 lwathatha indlela eyahlukileyo. Iimpuku zanikwa ichiza elibizwa ngokuba yiTamoxifen ukulinganisa inkangeleko embi yamathumbu, yonakalisa i-ikholoji yazo yangaphakathi kwaye ibulale iintsholongwane ezisempilweni. Abaphandi bafumene ukufana phakathi kwamathumbu eegundane kunye neempuku kunye nesifo sikashukela amathumbu abo wonakaliswa ngeTamoxifen. Amaqela amabini eempuku aphuculwe, xa enikwa i-insulin. Kwizazinzulu, oku kubonise ukuba isifo seswekile sinxulunyaniswa kakhulu nempilo yamathumbu.
Ukucacisa, izazinzulu aziyazi yonke into malunga namathumbu avuzayo kunye nendlela okukhokelela ngayo kwisifo seswekile, kodwa baqala ukufunda ngakumbi. Ngokuqinisekileyo lukhona uphando olongezelelekileyo kodwa kuyabonakala ukuba amathumbu angekho mpilweni awanayo nje impembelelo kukwetyisa, kodwa anokuba neziphumo ebezingalindelekanga kwimpilo yomzimba.
Ndingazi Njani Ukuba Ndinethumbu Elivuzayo?
Eyona nto yokuqala onokuthi uyenze kukubuyisela umva kwizalathi zamathumbu avuzayo esele sikubekele wona (izinto ezifana nokuqhama kolusu, iintlungu zamalungu, isicaphucaphu, ukudinwa okungapheliyo, kunye ne-IBS), kodwa oko akunakukunceda njengoko kakhulu njengoko ungakholelwa. Iimpawu ezinokubakho ziquka iziphumo ebezingalindelekanga zolunye uluhlu lwezigulo ezahlukileyo ezingenanto yakwenza namathumbu avuzayo.
Ezinye izinto onokuzijonga ziya kuba zizinto ezinje:
Sensitivity Food
Xa iiradicals zivuza rhoqo egazini lakho ngenxa yamathumbu avuzayo, umzimba wakho uvelisa ngokugqithisileyo izilwa-buhlungu ezibangela ulonwabo, kwaye ezo zithinteli ziqala ukuhlasela izinto ebengenakuziqhelanisa nazo. Oku kubangela ubuntununtunu bokutya, ngakumbi kubisi kunye negluten.
Malabsorption
Njengoko unokucinga, abantu abanomgudu wokugaya ukutya ovuzayo, banengxaki yokufunxa izondlo. Oku kunokubonakala ngeziphumo ebezingalindelekanga ezifana nokudinwa.
Imiba ye-Thyroid
Amathumbu avuzayo anokuba negalelo ngokuthe ngqo kwi-thyroiditis engapheliyo. Oku kukhokelela kwimetabolism ecothayo, ukuqhina, ukudinwa okungapheliyo, kunye nokudakumba.
Iimvavanyo zokuchonga kunye nokufumanisa iLeaky Gut
Kunzima ukudibanisa olunye uphawu ngokuthe ngqo kunye namathumbu avuzayo ngenxa yokuba iimpawu zinokuba sisiphumo sayo nantoni na eyenye. Kukho iimvavanyo ezimbalwa onokuzenza ukuze ubone ukuba uyifumene na. Nalu olunye uvavanyo olunokwenziwa ukuchonga amathumbu avuzayo:
Uvavanyo lweLactulose/Mannitol
Olu vavanyo lubandakanya ukusela isisombululo esineswekile. Isampulu yomchamo ivavanyiwe kwaye iyasuswa. Ukuba kukho i-lactulose kunye ne-mannitol, kunokucebisa amathumbu avuzayo.
UVavanyo lwesitulo
Uvavanyo olubiza kakhulu oluvavanya iibhaktheriya kunye negwele ukubona ukuba amathumbu akho awosulelekileyo. Olu vavanyo alunakwenzeka ukuba lufakwe kwi-inshurensi yakho.
Ndingenza ntoni ukunqanda okanye ukunyanga amathumbu avuzayo?
Kufuneka sihlale sikhumbula iintsholongwane ezihlala ngaphakathi emzimbeni wakho zenza i-ecosystem ebaluleke kakhulu egcina umjelo wakho wokwetyisa usempilweni. Ngoko ke masiqale sicinge ngendlela esinokuwenza lula ngayo loo msebenzi, okanye ubuncinci ukuwonwabela amathumbu akho ukuba nomsebenzi.
Kuba sele sikhankanye amatyeli aliqela ngoku, amathumbu avuzayo anento eninzi yokwenza neentsholongwane zakho zangaphakathi okanye iintyatyambo zamathumbu. Nciphisa ibhaktheriya kwaye ufuna ukwandisa inani leebhaktheriya ezilungileyo. Oku kunokwenziwa ngokutya nokuzilolonga. Kuvakala kulula, kodwa kukho okungakumbi kuyo kule meko.
Loluphi uhlobo lokutya olufuna ngokwenene?
Xa kuziwa ekutyeni, kuthatha okungaphezulu nje kokulula nje “ukutya okusempilweni!” Isindululo sokulwa amathumbu asele evuza. Kuya kufuneka ucinge ukuba ibhaktheriya yakho ifile ngokupheleleyo. Ukuchasana neentyantyambo zakho ezingenamsebenzi zamathumbu, kuya kufuneka ucinge "ngokuphinda uyihlwayele" usebenzisa iibhaktheriya ezisempilweni kwisicwangciso sakho sokutya. Ungakwenza oko ngokutya ukutya okuneprobiotic okufana ne "lassi" (isiselo se-noodle), imifuno enegwele njengekimchi, okanye okunye ukutya okuneprobiotic okufana ne-sauerkraut, miso, okanye i-kombucha (fumana uluhlu lokutya kweprobiotic apha).
Enye into onokuyenza kukutya ukutya okuchasene nokudumba ngokwendalo ukuchasana neziphumo ebezingalindelekanga zamathumbu avuzayo. Ezinye zezo zidlo zizinto ezifana ne-avocados, i-walnuts, amafutha anempilo (afana ne-omega-3 fatty acids), kunye neoli yeoli (fumana okungakumbi malunga nokutya okuchasayo apha).
Nje ukuba uqalise ukutya ukutya okuza kulwa namathumbu avuzayo njengalawo akhankanywe ngaphambili, lixesha lokuba uyeke ukutya ukutya okudala ukudumba. Oku kutya zizinto ezifana nenyama ebomvu, ukutya okuthosiweyo (okufana nefries fries - sorry!) , i-carbs ecocekileyo (cinga ngesonka esimhlophe), imajarini, ushizi (kunye namanye ama-dairies ane-calcium). Oku kutya akukho lula kwiflora yakho yamathumbu kwaye kudla ngokwandisa ukudumba emzimbeni.
Kwakhona kuya kuba ngumbono olungileyo ukunqanda nawaphi na amafutha e-trans, kunye nokutya okuneswekile ngokupheleleyo. Iswekile esulungekileyo inegalelo. Ukukhanya kwesifo seswekile, nayiphi na into yokunceda ukuphucula amanqanaba e-insulin kunye namathumbu avuzayo kufuneka athathelwe ingqalelo.
Njengophononongo, kuya kufuneka ubeke endaweni yokutya okuninzi okucutshungulweyo ngangokunokwenzeka ngezinto ezinokwenzeka, uphinde uhlwayele amathumbu akho ngebhaktheriya elungileyo ngokutya ukutya okunegwele, kwaye ukunqande ukutya okudala ukudumba okanye ukuxhathisa i-insulin.
Kuthekani ngezongezo kunye namayeza?
Kukho izinto ezithile ezinokuthi zithathwe ngomlomo ezichaphazela amathumbu akho ezityalo ngendlela eyakhayo okanye engalunganga engathathwa njengenxalenye yokutya kwakho. Ngoko makhe sithethe ngamachiza kunye nezongezo zesondlo.
Uya kufumana izongezo zesondlo onokuthi uzithathe kuhlobo lweeprobiotics. Oku ngokuqinisekileyo kunokunceda ukuphucula umsebenzi wakho wokugaya ngokugcina i-flora enempilo yamathumbu. Iiprobiotics zinika umthamo omkhulu wolunye uhlobo lwebhaktheriya kuwe kumathumbu akho akhuthaza ukucolwa kakuhle, ukufunxa, kunye nokudumba.
Kwelinye icala, maninzi amachiza enzakalisa amathumbu akho. Ukuthatha amayeza okubulala iintsholongwane kusenokuba yimfuneko xa ugula, kodwa musa ukuwasebenzisa kakhulu ngendlela yeepilisi okanye mhlawumbi kwisepha yokulwa neentsholongwane. Ngaphezulu kweebhaktheriya ezibulawa ngamayeza okubulala iintsholongwane, zibulala iibhaktheriya ezilungileyo nazo.
Ezinye izinto onokuthi uhlangane nazo onokuthi ungacingi ngazo zizinto ezifana namanzi aklorini, iikhemikhali zezolimo ezifumaneka kwimifuno engeyiyo inetyhefu kunye neziqhamo, kunye nemida ye-antibiotics efumaneka kwinyama yefama yefektri inokulimaza i-flora yakho yangaphakathi.
Ngamagqabantshintshi: UkuThatha okuPhambili
Amathumbu avuzayo ngokuqinisekileyo aneziphumo, kwaye anokubangela isifo seswekile ecaleni kwalo naliphi na inani lezigulo ezahlukeneyo. Okuvuyisayo kukuba, iyaphepheka kwaye iyanyangeka; Ngoko jonga amathumbu akho. Ukuba utya impilo, umthambo, kwaye ugcine intyatyambo yakho yangaphakathi, uya kubulela ngamathumbu akho, kwaye unokufumana isandla esiphezulu okanye uyiphephe ngokupheleleyo.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
VIDEO
by UGqr Alex Jimenez Leaky Gut
Uxinzelelo olunzulu lwe-physiological lunokutshintsha ukubunjwa kwe-gut microbiota yethu Ukungalingani emathunjini kunxulunyaniswa nesifo seswekile, ukutyeba kakhulu kunye neminye imihlaza Iziphumo ziphakamisa inkxalabo kwiimbaleki zokunyamezela kunye nabasebenzi basemkhosini Uphononongo lolokuqala ukuphanda amathumbu emathunjini ngexesha loqeqesho lwasemkhosini
Ixesha elide lokuzilolonga ngamandla kunokutshintsha ukubunjwa kwebhaktheriya yakho yamathumbu, uphando olutsha lufumene.
Uphando lujonge amajoni athatha inxaxheba kwinkqubo yoqeqesho olunzulu kwaye afumanisa ukuba umthambo othatha ixesha elide ubangele umqobo okhuselayo kwizibilini zabo ukuba ungenelele.
Ngamanye amazwi, ukusebenza ixesha elide kubangele "leaky guy syndrome" � imeko enokuvumela izinto ezinobungozi zivuze kumjikelezo wegazi.
Ngempilo yethu yamathumbu kunye nempilo iyonke ekholelwa ukuba inxulunyaniswe ngamandla, uxinzelelo olumandla lomzimba lunokuphakamisa umngcipheko weentlobo ezininzi zezigulo.
Uphando olutsha lolokuqala ukuphanda impendulo ye-gut microbiome � ixesha labemi bentsholongwane emathunjini � ngexesha loqeqesho lwasemkhosini.
Inika isilumkiso esicacileyo kwiimbaleki zonyamezelo kunye nabasebenzi basemkhosini.
Uphononongo lucebisa ukuba uxinzelelo lomzimba lunokunyusa ukunyanzeliswa kwamathumbu, oko kunokunyusa umngcipheko wokudumba kunye nokugula
Uninzi lwethu luyazi ukuba iibhaktheriya emathunjini ethu zidlala indima ebalulekileyo ekucoleni. Ngaphaya koko, zaziwa ngokunceda ukuveliswa kweevithamini ezithile � ezinjengeevithamini B kunye no-K � kwaye zidlala indima ephambili ekusebenzeni kwamajoni omzimba.
Kodwa ngokwandayo, uphando luye lwavela lubonisa indlela impilo embi yamathumbu enxulunyaniswa ngayo neemeko ezivela kwisifo se-bowel syndrome, isifo seswekile, uxinzelelo lwegazi oluphezulu, ukudakumba, ukutyeba, isifo sesifuba somntwana, ukubola kunye nomhlaza wekoloni.
Uphononongo lolokuqala ukuphanda impendulo ye-gut microbiome � ixesha labemi bentsholongwane emathunjini � ngexesha loqeqesho lwasemkhosini.
Kujongwe iqela lamajoni angama-73 oMkhosi waseNorway athatha inxaxheba kwinkqubo yoqeqesho lokutyibiliza ekhephini.
Uphando lwakutsha nje lucebisa ukuba iintsholongwane zethu zamathumbu zibambe isitshixo sokuphucula impilo yethu � kwaye inokuba sisitshixo sokujongana nokutyeba kakhulu.
Eli qela latyibilika ekhephini umgama weekhilomitha ezingama-31 ngoxa lithwele iikhilogram ezingama-51, kangangeentsuku ezine.
Ngaphambi nasemva koqeqesho, abaphandi baqokelela igazi kunye neesampuli zesitulo kumajoni.
Kwafunyaniswa ukuba i-microbiome kunye ne-metabolites "into eyenziwe ngaphakathi okanye eyimfuneko kwi-metabolism "kwigazi lamajoni" kunye nesitulo sitshintshwe "ngokubalulekileyo" ekupheleni kwexesha loqeqesho olunobundlongo.
Ngaphaya koko, ukukhutshelwa kwe-sucralose kwiisampulu zomchamo kunyuke kakhulu, nto leyo ebonisa ukonyuka kwamathumbu emathunjini (IP).
Iingcali zenzululwazi ziyazi ukuba amathumbu anempilo anesithintelo se-semi-permeable, esebenza njengento yokukhusela ukugcina iibhaktheriya kunye nezinye izinto ezinobungozi ngaphandle, ngelixa zivumela izondlo eziphilileyo kwigazi.
Kucingelwa ukuba uxinzelelo lomzimba lunokunyusa i-IP, lukhulise umngcipheko wokudumba, ukugula kunye neempawu ezifana nesifo sohudo.
Iziphumo zinokupela iindaba ezimbi kwiimbaleki zonyamezelo kunye nabasebenzi basemkhosini
Abaphandi babhale: �I-microbiota yamathumbu ibonakala iyinto enye enempembelelo kwimpendulo yamathumbu kuxinzelelo lomzimba.
"Iziphumo zethu zibonisa ukuba i-intestinal microbiota inokuba ngumlamli omnye weempendulo ze-IP kuxinzelelo olunzima lwe-physiologic, kwaye ukujolisa kwi-microbiota ngaphambi kokuvezwa koxinzelelo kunokuba sisicwangciso esinye sokugcina i-IP."
Uphononongo lwapapashwa ngaphambi kokuprintwa kwi-American Journal of Physiology � Kwesisu kunye nePhysiology yesibindi.
IMICROBIOME: NGABA ILawula YONKE INTO?
Ngoku abaphandi baqikelela ukuba umzimba womntu wenziwa ziiseli ezimalunga ne-30 yetriliyoni neebhaktiriya ezingama-39 eebhiliyoni.
Ezi zingundoqo ekuvuneni amandla ekutyeni kwethu, ukulawula ukusebenza kwethu komzimba, kunye nokugcina umgca wamathumbu ethu usempilweni.
Umdla, kunye nolwazi malunga, i-microbiota isandula ukugqabhuka njengoko ngoku siqonda ukuba ibaluleke kangakanani kwimpilo yethu.
I-microbiome enempilo, elungeleleneyo isinceda siphule ukutya, isikhusele kusulelo, iqeqeshe amajoni ethu omzimba kwaye ivelise iivithamini, ezifana ne-K kunye ne-B12.
Ikwathumela imiqondiso kwingqondo yethu enokuthi ichaphazele imo, ixhala kunye nomdla wokutya.
Ukungalingani emathunjini kuyanda kudibaniswa noluhlu lweemeko. Kunyaka ophelileyo, izazinzulu kwiZiko leTekhnoloji yaseCalifornia zafumanisa ikhonkco lokuqala phakathi kwamathumbu kunye neempawu zeParkinson.
Ukubunjwa kwe-gut microbiota yethu ngokuyinxenye kugqitywa yimizila yethu yemfuza kodwa inokuphenjelelwa zizinto zokuphila ezifana nokutya kwethu, ukusela utywala kunye nokuzilolonga, kunye namayeza.
umthombo: www.dailymail.co.uk/health/article-4484680/Intense-exercise-causes-leaky-gut-risk-illness.html
by UGqr Alex Jimenez Leaky Gut
Ukungakhululeki emlenzeni kunokutyibilika ngokuzolileyo okanye kusenokubetha ngequbuliso. Nokuba ifunyenwe njani intlungu enye inokuba mandundu ngokukhawuleza. Akusekho namhlanje isifo esichaphazela abantu abadala, ukungonwabi kwemilenze kuya kuba yinto eqhelekileyo kubantu abadala. Amayeza amaninzi asekhaya achazwe sithi kwiintlungu ezidibeneyo zamadolo ezinokukunika ukuphumla ekungakhululeki kuwe. #Amayeza Asekhaya
by UGqr Alex Jimenez Leaky Gut
Ii-amino acids ziibhloko zokwakha ze protein - "izitena" ezakha umzimba wakho wonke: amalungu, amathambo, amahomoni , ulusu, iinwele, iinzipho, njl.njl. Ukuba uzicingela njengendlu yezitena, kokukhona uxakeke ngakumbi (okt, iintsuku zokusebenza ezinde, umthambo, ubusuku basebusuku, njl.njl.), kokukhona uguga ngakumbi izitena kwaye ngaloo ndlela ufuna ngakumbi. ukubuyisela.
Umzimba wakho unokwenza uninzi lweeamino acid ezingama-20 ngoomatshini bawo bangaphakathi, ngaphandle kweeamino acids ezibalulekileyo, ekufuneka zifunyenwe ekutyeni okutyayo. Nangona kunjalo, imithetho yomdlalo iyatshintsha phantsi kwemeko ethile… uxinzelelo !
Kukho iqela le-amino acids elibizwa ngokuba ngokwemeko kubalulekile; phantsi kwamaxesha oxinzelelo, ziba ziyimfuneko. Mhlawumbi uyazibuza ukuba yintoni ekufanelekelayo ukuba “ngamaxesha oxinzelelo”? Kuluntu lwanamhlanje lwama-24/7 lwe uqhagamshelwano rhoqo , iiyure ezimbalwa zokulala , kunye nezakhamzimba ezihlwempuzekileyo, ukutya okunekhalori-ezixineneyo kweNtshona, ungenza ingxoxo eqinileyo yokuba sihlala sikweli lizwe kwaye ngoko kuya kuzuza ngokuthatha i-amino acids eziyimfuneko ngokwemeko, ngakumbi enye ebizwa ngokuba yi-glutamine.
Yintoni iGlutamine?
IGlutamine yeyona amino acid ininzi emzimbeni. Kuyaqwalaselwa ngokwemeko Kubalulekile, oku kuthetha ukuba umzimba wakho unokuwenza ngoomatshini bawo bangaphakathi, kodwa phantsi kwamaxesha oxinzelelo (okt, ukuba uziqeqeshela ugqatso lomgama omde, usebenza iiyure ezinde, ukhathazwa yingqele okanye umkhuhlane), ifuneka ngezixa ezikhulu kakhulu.
Umzimba wakho ufuna i-glutamine ngamaxesha oxinzelelo. Kule mihla kunye neminyaka, unokuba kweli lizwe rhoqo!
I-Glutamine ikwasisibaso esiphambili samathumbu akho kunye namajoni omzimba, kwaye ixhasa ukusebenza kwengqondo okunempilo (enye yee-amino acids ezimbalwa ezinokuwela i-amino acid. isithintelo segazi-nengqondo ), inceda ekucoceni inkunkuma efana ne-ammonia emzimbeni, kwaye ikhawulezisa ukuphiliswa kumothuko okanye umthambo oqatha.
7 Izibonelelo zeGlutamine
1. Ikhuthaza ukuLahla kobunzima
Ukuba unamathele kwi-plateau yokulahlekelwa kwesisindo, i-amino acids njenge-glutamine inokuxhasa kakhulu ukunciphisa umzimba kuba inokuguqulwa ibe yi-glucose kwizintso kwaye isetyenziswe njengomthombo wamafutha omzimba, ngaphandle kweswekile yegazi kunye ne-insulin spike ngokuqhelekileyo. okubangelwa yi-carbs esetyenzisiweyo kunye neeshukela ezilula. (1 )
I-Glutamine inokukunceda ukuba ulahlekelwe isisindo ngokuguqula i-glucose egciniweyo kwi-fuel source yangoko.
2. Ukulwa iLeaky Gut
Ukusetyenziswa kweswekile kukho konke kwindawo yethu namhlanje, kwaye, kudibaniswa noxinzelelo kunye nokungabikho kokulala, kunokukhokelela ngokulula kwi-dysbiosis okanye ibhaktheriya "embi" kakhulu emathunjini. Oku kuxhaphake kakhulu namhlanje kwaye xa kuqhubeka, kunokukhokelela ekudumbeni okungapheliyo kunye nomonakalo kumgca wephecana lakho lamathumbu. Lo monakalo unokubangela ukuvuza kwamathumbu, apho amasuntswana okutya ayakwazi ukudlula eludongeni lwamathumbu akho (xa ngokuqhelekileyo akufanele abe nako), nto leyo ekhokelela ekutyeni kokutya kunye nomngcipheko okhulayo wokusabela kwe-autoimmune. (2 ) I-Glutamine yenye yezinto eziphambili zokubasa kwiiseli zakho zamathumbu, ngaloo ndlela inceda ukugcina ingqibelelo yodonga lwamathumbu kunye nokukhusela amathumbu avuzayo.
3. Ukuphucula ithoni yolusu
Ukugcina ukutya kwakho kwe-glutamine ngokwaneleyo kubalulekile ekugcineni ulusu lwakho lomelele kwaye luthambile. Ukuba awuyityi ngokwaneleyo iprotheyini, umzimba wakho uyawophula isihlunu ukuze ungene kwiivenkile zomzimba wakho, nto leyo ekhokelela ekuphulukaneni neprotheyini, izihlunu ezibhityileyo kunye nolusu olunokuthi lube lula ngakumbi. (3 ) Iprotheyini yezilwanyana ngowona mthombo we-amino acids ebalulekileyo kunye nemeko, okwenza ukutya kwe-Paleo ibe yindawo enkulu yokuhlangabezana neemfuno zakho.
4. Yandisa ukusebenza kwengqondo
Ukuba ubaleka ezantsi, ungalali kakuhle okanye udinwe ngokubanzi ngenxa yobusuku obuninzi kakhulu, unokufumana inkungu yengqondo. Xa ingqondo yakho inokusilela kwi-glutamic acid (i-precursor ye-glutamine), awukwazi ukuvelisa izixa ezaneleyo ze-GABA (i-gamma-amino butyric acid), i-neurotransmitter yendalo yomzimba "yokuphumla". Oku kunokukhokelela ekwandeni koxinzelelo, inkungu yengqondo, ixhala, okanye ukuphazamiseka kokulala. (4 ) Ngokunyusa i-glutamine yakho, unikezela umzimba wakho iibhloko zokwakha ze-GABA kunye nokusebenza okungcono kwengqondo.
5. Unceda uBuyiselo emva koMsebenzi
Umthambo luxinzelelo, ngoko ke ungacinga ukuba ukongezwa kweeamino acids eziyimfuneko ngokwemeko njengeglutamine kunokuphucula ukusebenza kwezemidlalo. Ngelixa iiwebhusayithi ezininzi ziya kucaphula izifundo ezibanga ukuba kukho inzuzo kwi-glutamine supplementation kunye nokusebenza, idatha iyonke ayilixhasi eli bango.
Zama ukongeza nge-glutamine kanye emva kokuzilolonga ukukunceda ukuba ubuye umva ngokukhawuleza.
Nangona kunjalo, kukho ubungqina obulungileyo bokuba i-glutamine eyongeziweyo yokwandisa i-glycogen resynthesis emva kokusebenza ngokugqithiseleyo, oku kuthetha ukuba ukongeza kuya kuba yinto eyongezelelweyo kwi-post-training shake ukuba ulandela i-keto okanye i-low-carb diet. (5 )
6. Ikhuthaza Ukukhuseleka
I-Glutamine ngokwenene ixhasa ukukhuseleka okuphuculweyo ngexesha loxinzelelo, kodwa idosi yonyango oyifunayo ukuyidla iphezulu kakhulu: i-20g ngosuku ixesha elide (okt, iiveki). (6 ) Oku kunokwahlulwa ngokweedosi ze-5g imini yonke. Ngaphambi kokuba ungene kwisicwangciso esinje, thetha nogqirha wakho okanye i-naturopath.
7. Ixhasa unyango lweCancer
Unyango lomhlaza, ngelixa luyimfuneko ekupheliseni iiseli ezinomhlaza emzimbeni, lubukhali kwaye luchaphazela impilo yesigulana. I-Supplemental glutamine ibonakaliswe njengonyango olusebenzayo, oluxhasa imetabolism yesigulana ngelixa inganyusi ukukhula kwethumba. (7 ) Ngoko ke inokuqwalaselwa, kunye nesivumelwano sikagqirha wakho, njengenkxaso yezigulane ezihamba ngemitha okanye i-chemo.
Ungayifumana njani iGlutamine eyaneleyo?
IGlutamine ngokwemvelo ifumaneka kubuninzi beprotheyini yezilwanyana. I-Paleo yokutya okusisiseko njengenyama yenkomo etyiswe ngengca, umdlalo wasendle, amaqanda atyisiweyo kunye neenkukhu, intlanzi yasendle, intlanzi yaselwandle, kunye nenyama yenyama zonke ziyimithombo emangalisayo ye-glutamine.
Imifuno enamagqabi, njengesipinashi, iklabishi, i-parsley, i-kale, i-beet, nayo iyindawo enhle ye-glutamine. Inxalenye ekhohlisayo uya kukwandisa ukutya kwakho ngokutya le mifuno ikrwada, ke ukubandakanya ezi veggies kwiisaladi, ijuicing, okanye ukongeza kwismoothies yeyona nto ibhetele yokubheja kwakho.
Imithombo yendalo yeGlutamine
Inyama yenkomo etyiswe ngengca
Umdlalo wasendle
Amaqanda edlelweni kunye neenkukhu
Intlanzi yasendle
Inyama yamalungu
Amagqabi aluhlaza, oko kukuthi, isipinatshi, ikhaphetshu, ikale
Ungongeza kunye ne-glutamine ukwandisa umthamo wakho wemihla ngemihla. Nangona kubalulekile ukukhumbula ukuba i-glutamine yenziwa ngaphakathi emzimbeni wakho, ukuba uphantsi koxinzelelo (oko kukuthi, uxakeke ngokwenene, uqeqeshe nzima, ungalali kakuhle, ugula, njl.), i-glutamine ibalulekile, ngoko ukongeza ngakumbi kwisondlo sakho kunokuba iluncedo kakhulu. Zonke izibonelelo ezidweliswe ngasentla ziyisiphumo sokuncedisa kunye nefom yendalo ye-amino acid (ebizwa ngokuba yi-L-glutamine).
Umgubo weGlutamine
I-glutamine eyongezelelweyo ayibizi kakhulu kwaye ayinancasa, okuthetha ukuba kulula ukongeza kwi-arsenal yakho yesondlo. Ngokuqhelekileyo ndicebisa ukuba abathengi bam bongeze i-5g yonke imihla kwisidlo sakusasa se-smoothie, baxutywe emanzini ngelixa besitya isidlo sakusasa, okanye bongezwe kwiti yasemva kwemini okanye ngaphambi kokulala.
Yongeza i-glutamine powder kwi-smoothie yakho yasekuseni okanye uyongeze kwiti yakho ngaphambi kokulala.
Ukuba unesikhalazo esihlala ixesha elide sokugonyeka okuphantsi, iingxaki zokugaya ukutya, ukungakwazi ukubuyisela umthambo, ngoko ke kunokwenzeka ukuba unyuse umthamo wakho wemihla ngemihla ukuya kwi-0.2 grams ubunzima bomzimba ngamnye. Nangona kunjalo, ndicebisa ukuba usebenze nogqirha osebenzayo okanye i-naturopath kwindawo yakho ukuze uxoxe ngokunzulu ngakumbi.
Okukwintsusa
Ukuba uziva ngathi uhlala ugula, ulwa neengxaki ezingapheliyo zamathumbu okanye uziva nje uhla, emva koko ukufumana isixa esifanelekileyo se-amino acids-iibhloko zokwakha zomzimba wakho-kubalulekile ekufumaneni impilo yakho endleleni. Namhlanje, ukuba unjengabantu abaninzi, uxakekile kwaye uhlala ubaleka, ukwenza ii-amino acids ezifana ne-glutamine zibaluleke ngokwenene ukugcina amajoni akho omzimba omelele, inkqubo yokwetyisa isempilweni kwaye yomelele iyonke. Kwabaninzi, lulongezelelo olukhulu kwiinyanga zasebusika ukunyusa ukomelela kwakho ukuze ukwazi ukuhambisana nesantya somsebenzi kunye nokudlala.
(Eli nqaku lavela kuqala @Paleohacks.com )
UGqr Marc Bubbs ND, CISSN, CSCS
Jonga amanqaku amaninzi kwi I-"PROTEIN" SERIES ...
by UGqr Alex Jimenez Leaky Gut
Ukuba unexhala lokuba usenokuba namathumbu avuzayo, okanye unokuba namathumbu avuzayo, ngoko ke ukutshintsha indlela otya ngayo iye kwekhusela amathumbu linyathelo lendalo elilandelayo kuwe.� Ukuba sele usilwa neemeko zempilo ezinxulumene nokuba namathumbu avuzayo, emva koko kuya kufuneka ungqongqo ngakumbi kukhetho lwakho lokutya kwaye ujongane nezinye izinto zokuphila ezifana nokulala okusemgangathweni, ukulawula uxinzelelo, ukufumana ixesha lokuzilolonga okuphantsi, kunye nokuphuma ngaphandle.
Into yokuqala kunye neyona nto ibalulekileyo yokwenza ukuphilisa amathumbu avuzayo kuku yeka ukutya ukutya okwenzakalisayo kunye nokutshisa i-gut lining !� Kungathatha iinyanga ezintandathu nangaphezulu ukuba amathumbu aphole ngokupheleleyo ngokuxhomekeke kubungakanani bomonakalo, impilo yemicroflora yamathumbu kunye nemfuza yakho (kubantu abaNcincisa iiBhaktheriya emathunjini amaNcinci, ukuchacha kunokuthatha ukuya kutsho kwiminyaka emibini! ).� De amathumbu abe sempilweni ngokupheleleyo, kubalulekile ukuzikhwebula kuzo zonke iinkozo, zonke iimbotyi, nazo zonke iimveliso zobisi (abanye abantu banokunyamezela ighee kunye/okanye ibhotolo kwimithombo etyiswa ngengca, kodwa ndincoma ukuyishiya ngaphandle Kwisithuba esingangenyanga phambi kokuba uzame).� Kukwabalulekile ukuba uzithintele izongezo ekutyeni okugayiweyo (uninzi lwazo ezicaphukisa amathumbu) kunye neswekile ecociweyo (ekhuthaza ukudumba).� Abanye abantu baya kufuna ukuba bayisuse imifuno kusapho lwe nightshade ( iitumato, ii-eggplants, iipepile zazo zonke iintlobo, kwaye ngakumbi iitapile), susa amaqanda amhlophe (enyanisweni ndiwahlamba amaqanda am amaqanda phambi kokuba ndiwatye), kwaye ndinciphise ukusetyenziswa kwamandongomane (ngaphandle kwekhokhonathi kunye ne-macadamias). ukutya kubalulekile .� Kodwa, kukwabalulekile ukuquka ukutya okunokunciphisa ukudumba nokunceda ukuphilisa amathumbu owonakeleyo.
Yidla ukutya okunciphisa ukuvutha. Kubaluleke kakhulu ukuba uqaphele zombini i-omega-6 yakho kunye ne-omega-3 yakho ye-polyunsaturatedfatty acid. � Amafutha e-Omega-6 polyunsaturated, afumaneka ngobuninzi kwi-oyile yemifuno yanamhlanje, inyama yezilwanyana ezitya ukutya okuziinkozo, kunye Amandongomane kunye neembewu ezininzi, zonyusa ukudumba.� I-Omega-3 fatty acids, efumaneka ngobuninzi kwiintlanzi ezibanjiswe endle, amaqanda edlelweni/engahlawulelwayo, kunye nenyama yezilwanyana ezityiswa edlelweni, zinciphisa ukudumba. philisa amathumbu, jolise kumlinganiselo oyi-1:1 we-omega-3 ukuya kwi-omega-6 fatty acid etyiwayo ekutyeni kwakho. � Kukho iindlela ezininzi zokwenza oku:� ungaqiniseka ukuba yonke inyama ekutyeni kwakho ikhethekile. kwizilwanyana ezityiswe ngengca (inyama yenkomo, inyathi, ibhokhwe okanye itakane); ungatya ukutya okuninzi kwaselwandle okubanjiswe endle; kunye/okanye unokongeza ngeoli yentlanzi esemgangathweni.
Imifuno inee-anti-oxidants ezininzi, iivithamini kunye neeminerali ezinceda ekulawuleni ukudumba (kwaye zinceda malunga nawo wonke omnye umsebenzi wesiqhelo womzimba!).� Ukutya iintlobo ngeentlobo zemifuno enemibala eyahlukeneyo, iintlobo ngeentlobo zemifuno enamagqabi aluhlaza, kunye nemifuno enamagqabi amnyama aluhlaza, Iintlobo ngeentlobo zemifuno ye-cruciferous (i-broccoli, i-cauliflower, iklabishi, i-turnip eluhlaza, i-kale, i-Brussels sprouts, njl.) yonke imihla iya kubonelela zonke iivithamini kunye neeminerali eziyimfuneko ngendlela elula ukuba umzimba ufunxe (akusekho mfuneko ye-multivitamin. !).� Iziqhamo, ngakumbi amaqunube, akwangumthombo olungileyo we-antioxidants, iivithamini kunye neeminerali.� Nangona kunjalo, abantu abaninzi kuya kufuneka balawule inxalenye ethile ngeziqhamo ngenxa yesiqulatho seswekile eninzi. (inokuba yinto engaqhelekanga ukuqhela ukutya imifuno ngesidlo sakusasa, kodwa kuyamangalisa ukuba yintoni umahluko owenzayo kwindlela oziva ngayo imini yonke!).
Kukwabalulekile ukuqinisekisa ukuba ufumana iVithamin D eyaneleyo. � Ungakufezekisa oku ngokuchitha nje ixesha elithile ngaphandle elangeni yonke imihla, okanye ngokutya isibindi kanye okanye kabini ngeveki, okanye ngokuxhasa nge-Cod Liver Oil.
Yidla ukutya okubuyisela i-microflora yamathumbu. � Ukuba unethumbu elivuzayo nelidumbileyo, maninzi amathuba okuba iibhaktiriya ezilungileyo zabahlali bakho nazo zinengxaki.� Ukunceda ukubuyisela amanani azo kunye nokwahluka kwazo, yitya imithombo emininzi elungileyo yeprobiotics kangangoko kunokwenzeka.� Ungakwenza oku. ngokuthatha iProbiotic
Yitya ukutya okukhuthaza ukuphilisa: � Njengoko umzimba uzama ukuzinyanga, kubalulekile ukuba uwubonelele ngobuninzi beprotheyini esemgangathweni (efunekayo ukwenza zonke ezo seli zintsha kunye nezihlunu ezidibeneyo) kunye neevithamini, iiminerali kunye namafutha alungileyo. Eyona ndlela yokukhuthaza ukuphilisa kukutya ukutya kwepaleo okubandakanya intlanzi ebanjiswe endle, inyama evela kwimithombo etyiswe ngengca, inyama yelungu (ngokukhethekileyo ukusuka kumadlelo), kunye nemifuno eninzi. ukuquka: i-coconut kunye nomhluzi wamathambo.� Amafutha ahluthayo e-antimicrobial short- and medium-chain saturated, afana nalawo afumaneka kwi-oyile yekhokhonathi-kunye nezinye iimveliso zekhokhonathi, anceda ekunciphiseni ukwanda kwegwele elibi, ukungunda kunye neentsholongwane emathunjini amancinci.� Phakathi. ichain saturated fats ithambile kakhulu kwiiseli ezijonge amathumbu kuba zinokufunxwa ngokuyinxenye ngaphandle kokwaphulwa yi enzymes zokwetyisa kwaye zisetyenziselwe amandla ngaphandle kotshintsho. � Lo mthombo wamandla alula uluncedo kakhulu ekunyangeni intambo yamathumbu. .�Umhluzi wenza f amathambo enkukhu, eTurkey, edada, enyama yenkomo, egusha yehagu kunye/okanye intlanzi ayinqanda ukudumba, kwaye iqulethe izondlo ezinceda ukubuyisela ukuthembakala kwendlela yokugaya ukutya.� Okona kubaluleke kakhulu, umhluzi utyebile kwi-amino. i-acids proline kunye ne-glycine, enceda ukulawula ukugaya, ukunciphisa ukuvuvukala, nokukhuthaza ukuphilisa kuwo wonke amalungu omzimba.
Ngelixa olu tshintsho kwindlela yokutya lunokubonakala lukhulu kakhulu, kubalulekile ukukhumbula ukuba ukuzenza kuya kukugcina usempilweni, kubeke izifo ezininzi ekuxolelweni, kwaye kuthintele intaphane yezinye izifo ekukhuleni.� Kuninzi lwabantu, ukusebenzisa ukutya ukubeka phambili impilo yamathumbu. kuya kuthetha ukuba sempilweni ubomi bonke.
Uxhaswe nge Scoop.it ukusuka: www.thepaleomom.com
Ukuqunjelwa, irhasi kunye nokudumba zezinye zeempawu eziqhelekileyo ezibonisa ubukho be-leaky gut syndrome kwaye inokuba ibangelwa ngenxa yendlela yokutya engafanelekanga. Impilo yokwetyisa ibalulekile kwimpilo yonke yomzimba. Xa ukutya okunokulinganisela kungalandelwa, amathumbu anokuba nzima ukufumana izondlo kunye namanzi ekutyeni. Kubantu abanamathumbu avuzayo, ukutya okufanelekileyo kunokunceda ukuphilisa ingxaki.
I-Topic Topic: Iigciwane zivezwe kwisiqendu 2
UDkt. Gentempo nabanye bazisa ulwazi olubanzi kuluntu ngokumalunga nokugonywa kunye neengozi zabo.
Kuthunyelwe: 01-12-2017
VIDEO
Iiglofu zivezwe kwaye ziboniswe kwiNgxenye # 2
Njengomboneleli wezempilo, uGqr.Patrick Gentempo ebefuna inyani emva kweziphumo zokugonya kubemi ngokubanzi. Xa usenza izigqibo ezibalulekileyo malunga nempilo yabantwana bakho, kubalulekile ukuba ube nolwazi oluchanekileyo lwazo zonke iinkqubo zonyango obandakanyeka kuzo, kubandakanya nolawulo lwezitofu zokugonya, phakathi kwabanye.
Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
okanye iVithamini D3
zongeza.
izongezo kunye nokutshintsha iibrendi ngalo lonke ixesha uthenga ibhotile (iibrendi ezahlukeneyo zineentlobo ezahlukeneyo zobunikazi, nto leyo inceda ekwandiseni ukwahlukana kwemicroflora yamathumbu).
kunye neminye imifuno enegwele engaxilwanga, iKombucha Tea
(eyam intandokazi), kunye nobisi lwekhokhonathi Iyogathi
okanye Kefir
(enokuba nzima kancinane ukuyifumana ezivenkileni kodwa kube lula kakhulu ukuyenza ekhaya).� Zonke ezi zinokufumaneka kwezinye iivenkile zokutya (ezifana ne-Whole Foods), kwaye ezinye zinokufumaneka kwi-intanethi, kodwa zonke zinokwenziwa. lula kwaye ngokungabizi ekhaya.
